Nutrition for Molasses

Calories, Protein, Vitamins and More

Molasses Nutrition Summary

One cup of molasses (337 grams or 0.7 lb) contains 977 calories and zero grams of protein. Molasses consists of 22% water, 75% carbohydrates, and less than 1% of protein or fat.

Molasses are an excellent source of many nutrients, including carbohydrates, calcium, iron, magnesium, potassium, Vitamin B6 and pantothenic acid. It also contains significant amounts of niacin, manganese, copper, phosphorus, zinc, choline and selenium.

In one cup of molasses:

  • Calories: 977
  • Sugar: 251.8 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 124.7 mg
There is no significant amounts of protein, dietary fiber or cholesterol in molasses.

See the Molasses Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Molasses.

Calories in Molasses

Molasses have 977 calories per cup or 290 calories for every 100 grams. Most of its calories are from carbohydrates.

99.7% of calories in molasses are from carbohydrates.

Calories from Carbs

The majority, or 99.7% of the calories in molasses are from carbohydrates. The carbs in molasses are mostly in the form of sugar (100%).

  • Sugar: 251.8 g
There is no significant amounts of dietary fiber or starch in molasses.

Calories from Fat

Molasses does not contain a significant amount of calories from fat (less than 1%). Molasses are very low in total fat, with 0.3 grams per cup. Most of the fat in molasses are healthier unsaturated fats.

Molasses are cholesterol free and trans-fat free.

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholesterol or trans fat in molasses.

Calories Similar to Molasses

Some other sweets or candy with similar calories to molasses by weight:

Protein in Molasses

Molasses are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

Vitamins and Minerals in Molasses

An good source of many nutrients, molasses contain abundant amounts of calcium, iron, magnesium, potassium and Vitamin B6. In fact, a single cup of molasses contains 263% of recommended daily values or 815.5 milligrams of magnesium. Also an excellent source of iron, a single cup of molasses contains 88% of recommended daily values or 15.9 milligrams of iron.

Vitamins in molasses (1 cup):
  • Thiamin: 0.1 mg
  • Niacin: 3.1 mg
  • Vitamin b6: 2.3 mg
Minerals in molasses (1 cup):
  • Calcium: 690.9 mg
  • Potassium: 4933.7 mg
  • Iron: 15.9 mg
  • Magnesium: 815.5 mg
  • Zinc: 1 mg
  • Selenium: 60 ug
  • Phosphorus: 104.5 mg
  • Copper: 1.6 mg
  • Manganese: 5.2 mg
  • Choline: 44.8 mg
There is no significant amounts of vitamin a, riboflavin, pantothenic acid, vitamin c, vitamin e, folate, vitamin b12 or vitamin k in molasses.

Similar to Molasses for Magnesium

Here are some other sweets or candy with similarly abundant amounts of magnesium to molasses:

Molasses Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Molasses in Cooking

Molasses are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of molasses.

Friends and Relatives of Molasses

Foods commonly cooked with molasses: Other similar relatives:

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